| Greetings!
Happy New Year! I hope your year is off to a fantastic start and that you are well on your way to achieving your goals! As I do with every New Year, I had the chance to reflect on all of the blessings in 2009 and strategize and plan for 2010.
I am really striving to make it a more memorable year than ever and I hope you are doing the same. As many of you know, my mom was diagnosed with brain cancer on Christmas Eve. This shocking and unbelievable news was hard to grasp for the entire family since my mom is in otherwise perfect health. Thank you for all of your prayers and encouraging words you sent during this difficult time. Doctors removed the cancerous tumor last Monday and further cat scans revealed there is NO other trace of cancer! She will be coming home from the hospital this weekend and will begin chemotherapy in 6 weeks. During all of this, I had time reflect on many things and how one's life can change with just a blink of an eye. I never asked God "why my mom?", but rather, "how much time do I have with her?" and "what can I do while she is still here with us?". It was then that I read an article that I think not only myself, but all of us could benefit from. It is called I.M.P.A.C.T. and the author challenged us to make an "IMPACT" in 2010. This is what it stands for:
I = Integrity. Doing what is right each and every time. Get up early and do something!
M = Mission. Having a purpose bigger than yourself. Not just settling for a "career" when you can have an impact on the world; not just settling for success when you can stand for significance.
P = Preparation. Proper preparation produces peak performance! What are you preparing for in your life and business?
A = Action. Having the courage to move forward, despite most likely facing some adversity or fear. Furthermore, continue to offer simple acts of random kindness. An example would be buying a cup of coffee for the person behind you at Starbucks.
C = Commitment. Throwing yourself whole-heartedly into something. Are you playing it safe or are you shooting for significance? Don't' be afraid of the collision, don't be afraid of the impact, start taking action on what you want and commit to its success.
T = Tenacity. Being tough enough to finish strong. Not only do we have to finish the year strong, we need to finish what we started. So many of us start a project but never finish it. Many of us have 10 projects going on at the same time and never give one project the laser-like focus it may need to complete the task. Get it done and be tenacious in doing so!
I hope you are looking to create an IMPACT-ful year. As you create your strategy for 2010, think about this acronym and be sure your life is inspiring others around you to live better lives.
Lastly, but most importantly, the TF team is fully immersed and passionate about doing great things in 2010. I feel extremely blessed to be surrounded by so many great trainers. Our clients, guests and sponsors of Team Fit will surely prosper from a fired-up, motivated staff.
I wish you and yours a happy, healthy New Year and one that all your personal and business resolutions and goals come true! Peace and many blessings for an awesome 2010!
Jill
Jill L. Turvey, CPT, CGFI
Team Fit, Inc.
Founder/Editor |
| The Benefits of Pilates |
Pilates
Pilates appears to be a new exercise trend, but this system has been in existence since the 1920s. Pronounced "puh-LAH-teez," it is named after its developer, Joseph Pilates.
The physical fitness system of Pilates aims to improve flexibility and strength, creating a balance between the two. Participants gain and develop body awareness through different poses and stretches, which target specific muscle groups.
The overall goal of Pilates is to make a toned body without adding bulk, while lengthening the muscles. Many individuals have found it improves their coordination and relieves stress. Although many exercises can achieve this, Pilates is an interesting way to reach these goals.
Pilates focuses most on the "core," a group of muscles that is often ignored and underdeveloped, including the back and abdominal muscles. In the process, it improves posture and eases back pain. Unlike cardiovascular activity, which tends to emphasize the legs, or weight lifting, which often emphasizes arms and legs, Pilates will create a balanced body.
This is a great exercise program for both beginners and those fitness buffs alike. It's something that can be tailored to anyone's fitness level, adapting as that person becomes more skilled and flexible. Because it is low impact, Pilates can assist in the rehabilitation process for certain injuries. It's a great way to become more responsive to your body and may even create more fluid mobility throughout the day, not just during the exercise session.
The Pilates Core Challenge Classes are available on Wednesday nights at 6:45 and Thursday mornings at 9:30 at Xtreme Fitness and are hosted by Beth Disbrow. |
| Client Question/My Answer |
| Weights or Cardio? |
Question: I read that weight training is a lot more effective at burning fat than cardio, and if you could only do one of the two, you should weight train. Is this true?
Answer: Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise.
The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things.
So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.
You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.
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| Cooking Corner |
Scallops with Chipotle Orange Sauce
4 servings
Calories: 218 Protein: 28.9 Carbs:8.1 Fat: 7.1
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2 tablespoons olive oil
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1 ½ pounds large sea scallops
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½ teaspoon paprika
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¼ teaspoon salt, divided
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½ cup fresh orange juice with zest from rind
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1 tablespoon finely chopped canned chipotle peppers in adobe sauce
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¼ cup chopped green onions
Heat a large skillet over med-high heat, add olive oil. Sprinkle scallops with paprika and 1/8 teaspoon salt. Add scallops to pan, cook 3 minutes on each side until browned. Remove from pan, keep warm in foil.
Add orange juice and peppers to pan, scraping to loosen browned bits from scallops. Bring to a boil, and cook until reduced to ¼ cup (about 1 minute). Add remaining salt, stirring until smooth.
Plate the scallops, pour sauce over and sprinkle with green onions.
** Great with wild rice and steamed broccoli 4 servings
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| Words for a Giggle |
I received the following from a dear client of mine. Just thought I would pass it to you for some humor.
The Importance of Walking
Walking can add minutes to your life. This enables you at 85 years old to spend an additional 5 months in a nursing home at $7000 per month.
I like long walks, especially when they are taken by people who annoy me.
The only reason I would take up walking is so that I could hear heavy breathing again.
I have to walk early in the morning, before my brain figures out what I'm doing..
I joined a health club last year; spent about 400 bucks. Haven't lost a pound. Apparently you have to go there.
Every time I hear the dirty word 'exercise', I wash my mouth out with chocolate.
I do have flabby thighs, but fortunately my stomach covers them.
The advantage of exercising every day is so when you die, they'll say, 'Well, she looks good doesn't she.'
If you are going to try cross-country skiing, start with a small country.
I know I got a lot of exercise the last few years,......just getting over the hill.
We all get heavier as we get older, because there's a lot more information in our heads. That's my story and I'm sticking to it.
My grandpa started walking five miles a day when he was 60. Now he's 97 years old and we don't know where he is.
AND
Every time I start thinking too much about how I look, I just find a Happy Hour and by the time I leave, I look just fine. |
| Food Showdown |
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Subway's Deli-style Tuna Sandwich
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Subway's Tuna Wrap |
| Scroll Down to See The Winner | |
Which tuna-salad sandwich is lower in calories?
Subway does a great job as marketing itself as a healthy alternative to burger joints--and with good reason. Many of their options are low in fat, reasonable in calories, and high in veggie toppings, compared with the standard fast food joint. Take a look at these similar choices. Both contain tuna salad and cheese. Their Deli Style sandwich comes on a deli roll (along with cheese, lettuce, tomatoes, onions, green peppers, pickles, and olives), which the carb-conscious person might try to avoid. The other comes wrapped in a thin, soft shell (with cheese). One is significantly lower in calories and fat than the other--can you pick it out?
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The Low-Cal Winner
Subway's Deli-style Tuna Sandwich |
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You may be surprised about this one. Wraps seem so much smaller in volume than buns and breads, but in this case, the Tuna on a bun wins out. Subway's Deli Style Tuna sandwich contains 350 calories and 18 grams of fat--not bad for a mayo-rich salad that most dieters try to avoid. The Tuna Wrap contains 90 more calories (440) and twice the fat!
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| Motivational Quote of the Day |
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Some people are carbon copies. Others make their own impression.
- Church billboard in Arizona
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How do you show your individuality?
Voices screaming for originality surround us in today's culture. Problem is, most originality is happening just on the surface level, and is usually not original at all. People are so "original" now that tattoos--once symbols of rebellion and individual freedom--are now a tool of conformity. Sometimes, you can adopt someone else's value system without knowing it. When that happens, you dilute the one thing you have complete control over: your unique self. People who are truly individuals are ones who are true to themselves. They are self-made people, not composites of borrowed personalities and values. They created their own value system and gain strength by living within that system. These are the people who do more than shock; they leave long-lasting impressions. | |
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About Team Fit, Inc.
Team Fit offers the highest level of personal training and exciting group fitness classes. Whether you want to lose weight, lose inches, get stronger, increase your metabolism, improve your nutrition, or just improve your overall health and fitness, our expert team of certified trainers and strength and conditioning instructors are committed to providing the right "game plan" for you to reach your goals. Regardless of your fitness level, our committed, friendly and devoted staff is here to transform you into a healthy and fit physic, inside and out. Zumba, Pilates, Hatha Yoga, kickboxing just to name a few of our effective group fitness classes offered. In addition, nutrition plays a critical role in getting your results. We can educate you on what foods to eat, how much to eat and when, how to grocery shop and eating to improve your energy.
Before beginning any fitness routine, please consult with your physician. The information contained in the newsletter is provided for informational purposes only and is not meant to substitute for the advice provided by your doctor or other health care professional. You should not use the information available on this newsletter (including, but not limited to, information that may be provided by employees or independent contractors with Team Fit, Inc.) for diagnosing or treating a health problem or disease, or prescribing any medication. This is a legal disclaimer that needs to be inserted for purposes of people assuming that we are God and have packaged a miracle in a bottle that can heal and deliver people from their pain, suffering, discomforts, controlling ones appetite, etc. To sum up, consult with your doctor first before taking any new supplement.
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The Mother of All Workouts!
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6 AM BOOT CAMPS ARE LOOKING FOR NEW RECRUITS THAT WANT TO SHAPE UP FAST WITH LASTING RESULTS!
If you want to lose weight, get in shape, become more flexible, increase your strength and stamina, and live a longer more productive active life, it starts right here. These programs focus both on fitness and nutrition and how they effect your weight loss.
Space is filling up quick in our 6 am boot camps which begin January 11th. Offered either 2 or 3 days a week.
**Remember, enrollees receive extra discounts on supplements, punch cards and class enrollment fees.
Click the below links for more information regarding both of these amazing programs. Pre-registration has already begun.
BOTTOM LINE.........
People of every age and every possible fitness level have come through the Platoon Experience and gotten results when everything else has failed.
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| Team Fit Welcomes New Yoga Instructor....
Debbie Jodzis |
| WOW...what a great way to start a New Year, but with a new instructor! Debbie Jodzis will be our exclusive yoga instructor. Debbie completed her training and certification through YogaFit. She teaches from her heart and her love of yoga. Her expertise and passion she demonstrates in her classes are something clients will definitely benefit from. Her full professional profile can be viewed on the Blog Page by
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| RESPECT THE FACILITIES! |
Please bring in your fitness shoes during the winter months. The ice/snow/salt is not only very messy, but can also make the floors very slippery and create a hazard for classes. Most facilities have locker rooms where you can lock up your boots, coats and other personal belongs.
Please remember your locks.
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CLASS CANCELLATION
POLICY DUE TO WINTER WEATHER |
For A.M. Classes:
if the school district where the hosting class is located in is closed, ALL morning classes will be canceled. A make up class will be scheduled accordingly.
For P.M. Classes:
if class is hosted on a school's campus and district was closed for that day, evening classes will be canceled.
In most cases, all other evening classes will go on as scheduled.
If you have any questions or to double check, please call us @ 586-709-2194 |
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If so, we would love to have you in our network, so become of Fan of or follow Team Fit today! Go to www.facebook.com and search "Jill Jacobsen Turvey." We look forward to hearing from you soon! | |
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